POWWWAAAAAAA!
I thought 7 looked strong and you would’ve nailed 8. Nice work!
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Thank you!!! Yea in the moment my RPE meter is really high because I have been fluff and puffing for so long.
AM Stats:95.55kg 93cm Waist Feel really good. Legs a bit tight, pretty sure that will be some awesome DOMS later and tomorrow.
And this came to me at about 3am for my BBing training that is months away. You can tell how pleased with myself by the name of the Split tee hee. I think in a surplus and everything else this will be very doable.
It checks all the boxes on my wish list. Literally ALL of them.
-Big 3
-Targeted Weaknesses
-2 a Days that can be optional
-Deads on Back Day
-No thought periodization
-Delts Workout (i love these but never do them because I dont think they are super productive for PLing)
-I can use “intra WO Carbs” for the workouts I want to all in the AM
-And all the fluff and puff a growing BBer could want
Sissy Lunge is a movement I might have invented (or probably def not) but never actually tried. I am going to see if I can use the sissy squat thing for lunges to target either Hams or Quads or just make it so this uncoordinated self can do a lunge at all.
and upon googling I found this making the sissy squat machine probably one of the least necessary ever.
and then I mean this too…
da bump tsssssst
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Bench Workout #7
Comp Bench 1s @ 140-160-180-190kg
Lateral Raises
X Rotation Cables
Went pretty light on assistance because I think I want another shot at more than 190kg. I kind of knew waking up feeling good and lean that it wasnt going to be great for Bench LOL Lean and Healthy Feels =/= Bench Strength
Bench Block #1: Successful buuuut a lot of issues to hammer out and not sure exactly how I want to. Technically not over either.
Retracting my shoulder blades is probably the biggest one. I also collapse a lot on heavier singles on the unrack and on the 180 the last 4 inches or so going down to the chest. For the 190 though I didnt collapse and my delts seemed a lot better…fk me I am so glad I write this shit out because I really didnt know what to do or what was happening. I think that when i focus on keeping tight and arched my shoulder blades stay retracted.
I did misgroove the shit out of that 190 though. I am pretty sure if I had a side angle my forearm would have been slanted away from me like I used to do a long time ago.
OK pretty sure what I want to do with my Next Bench block.
EDIT: Nope, whole program is built around 4 week blocks.
OK gonna Video Game and chill with Wifey
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HOT DAMN TONS OF COMING UP MILLHOUSE BABY!!! in order of importance.
Senora survived her minor surgery She came out very well and should be home tomorrow. A gland or something swelled up and it was not cancer but it shouldnt be there either so they took it out.
Blood Test Results: As Expected, mostly nothing to worry about
LEAN MASS PR THIS MORNING!!! of 79kg (using Navy BF%) I still feel both fat and small though so thats a ton of fun. There is something wrong with me psychologically. I am making light of that but please know I consider mental health issues pretty much the most important of them all. I also know I have an unhealthy relationship with food since the last cut. Basically after my last meal I dont see a reason to be awake.
AM Stats: 97.45kg 94cm Waist Feeling even less bloated than the days before.
BACK:
Dum Yates Row
Wide Grip Unilateral Row
Hammer Lat
Lat Unilateral Row
Crunches
Vacuums
Side Bends
I am going to start at the bottom with Dum Yates and go linear progression. Also I think my vacuum is getting better…but what would provide the most progress is not being fat.
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Test Results:
Things to Worry About:
Cholesterol Profile sucks which is most likely because I am taking Arimidex. I dont have Aromasin at the moment though and it is looking hard to find.
ALT and AST are both really high even for somebody who lifts but I have DOMS so I think that is to be expected. GGT is what matters (do) if you even lift (bro).
Urea and Creatina is more like a test for how much muscle you have not an indication of actual Kidney function in a gym rat.
I will have my doctor look at this later who has been there since day 1 of all my pharmaceutical shenanigans.
Any Doctors in here have any insight please fire away…or solutions too.
OK now THIS is really cool. I was worried my Calcium would be low and the only good way to get calcium is dairy and I really dont want to eat dairy (that isnt ice cream or pizza once a month) buuuut SUCK IT DAIRY!!!
Also everything else checks out so cool. I was waiting on this to make some Diet Tweaks and Tests in my quest for the ultimate Strength Diet.
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I did the math on how much Potassium, Sodium, Magnesium and Calcium I was getting in my diet and I do not need to be supplementing with Salt-Lite as long as I eat about 1kg of potatoes a day. I do still need Sodium though so I started using Broth Cubes which are about 30 calories and 2000mg of Sodium. I put 1 in my rice. It adds a bit of flavor too as they come in a variety of Broths from Beef to Shrimp…to veggie.
I have noticed a few things usually make me fatter / soggier in the mid section. Milk, Broth Cubes and Beef. Well now come the experiments to both single out the culprits or bust that myth.
DIET TESTS: No time like the offseason to fiddle with Diet and its effects.
CONTROL:
No Beef or Cubes. Add 5g Salt which is about 2000mg of Sodium. Run this for 1 week. Monitor. This will single out the Sodium in the cubes and nothing else.
Test #1: Milk
Abandoned. If I dont need milk I am not adding it to my diet.
Test #2
Add back in Beef in 1 meal. Last meal of the day with just Fruit. I think by avoiding the Rice spiking my insulin levels will help not store the beef as fat.
Test #3
Remove Beef and substitute the Cubes for the Salt. Monitor.
So yea a bunch of fun over the next few weeks.
AM Stats: 97.05kg 94cm Waist No Surprises.
Diet: I am dropping protein to under 180g. I dont think my kidneys are in trouble but from what I gather they are not digesting all the protein either and I am honestly not the biggest fan of meat anyways.
And this is how I calculate how much salt or Salt-Lite to use each day:
LOL Love my Doctor, literally and figuratively.
So Senora is in the hospital (should be getting out tomorrow). I tried to sneak in some food (she is starving) but outside food isnt allowed. Well the Officer lady was on me like a well trained hawk and thwarted all attempts at the dumb gringo play*. Well my Doctor and his GF (my little sister in law) came in to stay with Senora for a shift and he wore his Doctor coat and badge so he could do the “I am supposed to be here play”. Hes my hero of the day.
*I play me to get things I shouldnt. Like taking food/booze places you shouldnt or going places I shouldnt like private parties or all inclusive hotels. Sometimes shots of Tequila. You get the point.
Thursday Yoga
Yoga
Biceps
Post Delts
So the Yoga is a combination of stuff I use to target the lower back. My back is getting beat up to where if I dont do something it is going to start going numb when I walk so I am going to try to do that Yoga thing every day.
Block #2: Split is driving me nuts. My 2 main concerns are getting what needs to be done done and being able to train my wife. I cant train WITH her because she requires an insane amount of attention…and the music is usually so fkn bad it is instantaneously rage inducing. Oh but Dave Tate trains to Spice Girls…so would I if what was being played was just that bad.
Diet Control Day #1 Food seems to be digesting easier / faster with the much less protein. I have one more meal left and I need 20-50 grams of protein and about 900 calories to hit in. Normally I would just have some beans and chicken but we benching tomorrow. My biggest issue is I cant think of anything to eat for a cheat. And now right now wifey just mentioned she wants to go to the Super market…if I believed in Angels she would be it.
98.45kg @ 19.2% Navy Body Fat Cheat meal got me loaded up. Trying to secure a spotter for this bench workout.
Cheat Meal wasnt too crazy. 2 packets of Poptarts, oreo candy bar, reeces PB cups and a big bowl of pasta marinera (home made) with chicken.
Ok have to drop kids off places, eat, nap BINCH BABY!!!
Bench Workout #8
Bench
1s@140-160-177.5-190-x200x
3x10@100kg
Cable Fly
Dum OHP
Dumbell Crusher
Finally got Dumbell OHP not to hurt. I had it not vertical enough. Im such an idiot. My Delts gonna get JACKT STABLE AND STRONG AF next block.
This entire block I never really had confidence in my Heavy Singles for my delt pain. I am so certain that changes next block now that I figured out that stupid bench angle.
Also adding in Yoga again I feel my arch and my back less painful…not by much but a bit. Block #2 shit is going to move.
Diet Update: Sriracha I used to pretty much drink this stuff and so off season so buy a bottle and shit this is spicy. Not sure how somebody moves south of the border and loses the ability to handle spicy foods.
Workout #2: More Pressing…LOL
Bar OHP
Dum OHP
Incline Press
Banded W Things
Lat Raise
Pec Dec
Uni Tri Machine
Rev Cable Fly
None of that was heavy. I was really just testing Grip Widths, Elbow positioning, Bar Paths etc. Still got a pretty good burn though.
I got super excited that I thought I figured out what was wrong with my OHP so I decided to go workout again to do more pressing. I mostly fixed it. BUUUUUT I can Incline Press and that is what I will make my secondary lift. The main reason is it will target my boobies more and I want bigger boobies. But also I know it will help teach me to retract my shoulder blades better, will probably have better carry over to bench and I think it will be more consistently pain free. This next block is going to be B A N A N A S!!!
No Doubt was so awesome. Putting that on my Spotify right meow.
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Dia de Muertos numbero Ocho
Comp Deads
1s @ 220-260-280
Pullups
Yates Row
Hammer Curls
FK ME!!! I have never been more angry to technically complete a lift. 280kg was RPE10.5. My grip almost gave out and I almost had to hitch it to get it up. I was hoping for 290 at RPE8.5 NOT 280 at RPE10.5…to be real though WTF did I expect the heaviest I touched was 240kg which is 85% of 280kg. Also this block is a feeling out block as well. Which brings me tooo…
BLOCK #1: Evaluation
Goals:
Get Healthy, delts are mostly there Quads Knees feel great
Have Fun
Get accustomed to lots of volume.
Select the right assistance.
[0.5] Fix imbalances. Half credit. I tried, helped some, made some new ones LOL
Gain Weight From peak low to peak high I gained 6.1kg (3.9kg lean mass) but really it was more like 3kg and 2 of that lean mass.
Maintain sub 95cm waist
Squat: Huge win. Less was more. The bar was also set pretty low though.
Bench: I will call it a win. 195 was probably there and was the goal but I am a stubborn idiot so only got a pretty good 190kg out of it.
Deads: This should be considered a win. In the end I got what I earned after a pretty low set initiation block. My form improved a bunch and I know where to go from here.
End Phase One, Begin Phase Two
Block #2: POWA Building Ludicrous Speed
Most likely switching to Pounds from Kilos so hurraaayyy (sarcasm) but all my plates will match this way and I wont have to fight the gym for every plate in the gym.
Focus:
Prehab aka Yoga / Mobility / Core etc
Diet
Dead Grip and Form mostly locking the Lats
Muscle Imbalances
Pretty sure I am going to bulk slightly more aggressively this block.
Bench Form…core strength holding that arch through out unrack to chest
Calves…not a joke LOL I need something to train in the evenings with Wifey
Drinking…also not a joke. I need to learn it is ok to have a drink and not feel guilty or like I ruined my week of training. Not having 8 drinks will help that…luckily I doubt I can drink 8 drinks anymore.
I kind of think to truly work on my Dead and Bench form I am going to need to spend a lot more time at and above 80% than I currently am. So I am going to repeat this last block with slightly higher numbers and much better assistance then I will probably switch to a heavy light day type of set up after this block.
Yoga and Abs done post workout #1. The following row is my 2nd workout of the day. So I dont get as fatigued as last block I am going to keep calories a bit higher and probably add in Intra Wokrout Carbs on Mon-Wed-Fri. Havent added in Grip work yet which will be some heavy thumbless iso holds. I might also drop straps on back day Weeks 1-3 then use them Week 4 on the Taper Week.
OK need a nap then Wifey and I need some us time. Video games and then we headed out on the town for mischief.
Operation Mischief was AWESOME!!! Great time, wifey is hilarious.
Luis de Torreon just hit a 800kg total so that is pretty awesome and also now most likely I am going to do a Mock Meet to end this Block…I am going to call it an SBD day though to not jinx it.
Goals for Block #2:
SBD Day Total: 1600
Squat: 605
Bench: 420
Deadlift: 635
Gain as much lean mass as possible
Keep Waist below 95cm
Stay Healthy
Keep working on Imbalances
46cm Arms because why not
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AM Stats: 99.1kg @ 19.2% BF for LEAN MASS PR of 80.1kg!!! Another couple months of this and I wont even get to use my BBer bulking stack I will just have to cut.
Current Mood (and no I do not know memes from this millennium):
Scripted Diet: 3600cal / 174p / 617c / 45f / 40 Fiber Today I will just try to stick to that but as the week goes on I am going to be snacking on fruits or what ever to bring those calories north of 4000.
Deads Block 2 Workout #1
Comp Dead
1+1s to 405
1@495
5x6@345
Lunge Machine
Hack Squat
RDLs
I added in a heavy single once a week for deads. I think it will help with my ritual to get used to doing heavy singles. Today was especially light as it is my first time adding it in and I had an RPE10.5 Dead on Saturday.
Bck got lit up so I couldnt do the Leg Press so I did Hacks instead and loved it. A lot more Quad than what I want but no knee pain. Then after my 3rd set of like 20 I realized I was squatting Wedesday and promptly ended the workout to make sure I can walk.
Low Bar also messed with my elbows and Bicep nerve a bit. Hopefully that is just needing to get back the mobility. I am going to pause the Bulk and dry out a bit because that will help too. I can only get as big as my Low Bar allows…but if I am lean it wont be an issue.
PM Back at POWAfit
Dum Yates Rows
Lat Pulldown
1 Arm Dum Row
Yoga
Back was abit lit up and they dont have any chst supported back machines so this was not the greatest but it is one of my last here.
Ending Calories ~4300 I was borderline soggy earlier in the day but I have dried out a bit.
Okaaaayyyyy STRANGER THINGS!!! Also been watching Jessica Jones, 3rd season is the best so far.
AM Stats: I GAINED 0.04kg of LEAN MASS!!! LOL 99.15kg at 19.2% BF so same BF but 0.05kg heavier but just not looking good AT ALL so I am going have cut out the extras for a few days and am already starting to dry out a bit.
Workout #1: Bench
Comp Bench
4x5@275lbs
11@275lbs
Incline Bench
10s@45-65-85-105-125-145-165-185
Pec Dec
Dum OHP
For Bench Block One I hit the exact same reps and sets but with 242lbs rather than 275lbs so that was pretty cool.
Delts were good when I finally got settled into the new digs. Incline Bench was an awesome pump and I love it for assistance. No Leg Drive, Great Triceps and delt work and probably most importantly to me it is easier to get and keep my shoulder blades retracted.
Workout #2: Tris Abs and Yoga
Rope Extension
Dum Crusher
1 Arm Cable Extension
Unilateral Tricep Machine
Crunches
Vacuums
Yoga
Inuries to Manage:
Back is getting lit up from Benching. I am about 2 weeks from not being able to walk. Thumbs joints are mildly sprained. Wrists and Forearms are starting to have pain caused by Low Bar and the whippy bar
So for my wrist and forearms i have my Power Bar I will use for Squats and also I will start using wrist wraps.
For thumbs I think I will go double overhand for as much of my workout as I can then use straps. This will get that grip strength back and maybe I can go after @littlesleeper 's 525lbs Double Overhand Deadlift T-Nation Record.
For my back and I am just going to keep hitting the yoga and the new split should help.
New (old) Split: Going back to Lower Pull Push. Probably the best reason is that it will allow me to get my first hard workout done in the AM then I can goof off with Wifey for the 2nd. Also it is just a ton simpler and fewer workouts will suffer plus evening workouts are more optional.
AM Stats: 98.1kg of Lard Ass Igh soggy AF. Pretty sure a significant portion of this is hormonal but still, I can tighten it up quite a bit with out losing strength…my back will probably thank me too.
Meal Prep was a nightmare this morning. Aside from it being overly complicated that photo is an actual photo of every cupboard in my mother in laws house LOL
Having said that it was well worth it. The PUMP WAS INSANE!!! I realized though that I shouldnt need intra workout carbs with the new split so I will only be using them on Sunday when i hit Biceps, Posterior Delts and Lats. I also realized with the new split I will probably need to lower calories so fk me, back to starving all day or being fat(ter).
PUMP IT UP
Hammer Curls
EZ Curls
Unilateral Preacher Machine
Rev EZ Curls
Facepulls
Lateral Raises
Banded W things
Hammer Lat
Great fun workout. This is what I will be doing every Sunday to bring up weak parts and balance the Lats a bit.
OK now I need to eat nap and then WORK…ugh LOL Cant wait for Football season to start.
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Haha, bring it!
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